Stop your thoughts and achieve greater awareness by means of two simple exercises. This are two exercises for peace and harmony:
Exercise 1- How to prevent your thoughts
Meditation's Holy Grail is the inner silence and the absence of thoughts. How can you become aware of the inner stillness that is already in you:
● Close your eyes and be aware of your thoughts for 10-15 seconds.
● Ask yourself the question "where does my next thought come from?" and be aware of what is happening. Notice the little pause that occurs between your question and your next thought.
● Stay alert, stand on the issue from time to time and observe what happens. Now that you noticed the void, the silence between your thoughts, you notice how you feel.
Exercise 2 - Achieve greater awareness
To get a simple and direct experience of how increased awareness contributes to well-being, you can do an experiment with your fingertip.
● Take one finger and hold it so that it touches the middle of the forehead. Pay attention to what you feel where your fingertip touches the forehead. Which is warmest, the finger or the skin on the forehead? Can you feel a pulse? Pay attention to everything you can find where your fingertip meets the forehead, in one minute.
● Now, pay attention how you feel and what is different from the past. Most people feel that their thoughts have become still and the feelings are more harmonious.
For more info, stay tuned!
Exercise 1- How to prevent your thoughts
Meditation's Holy Grail is the inner silence and the absence of thoughts. How can you become aware of the inner stillness that is already in you:
● Close your eyes and be aware of your thoughts for 10-15 seconds.
● Ask yourself the question "where does my next thought come from?" and be aware of what is happening. Notice the little pause that occurs between your question and your next thought.
● Stay alert, stand on the issue from time to time and observe what happens. Now that you noticed the void, the silence between your thoughts, you notice how you feel.
Exercise 2 - Achieve greater awareness
To get a simple and direct experience of how increased awareness contributes to well-being, you can do an experiment with your fingertip.
● Take one finger and hold it so that it touches the middle of the forehead. Pay attention to what you feel where your fingertip touches the forehead. Which is warmest, the finger or the skin on the forehead? Can you feel a pulse? Pay attention to everything you can find where your fingertip meets the forehead, in one minute.
● Now, pay attention how you feel and what is different from the past. Most people feel that their thoughts have become still and the feelings are more harmonious.
For more info, stay tuned!
Here are 4 small, but important tips on how to increase your fat burning: Strength Training
The single best thing you can do to increase your fat burning is to put on more muscle. More muscle gives a greater fat loss for the entire day.
The single best thing you can do to increase your fat burning is to put on more muscle. More muscle gives a greater fat loss for the entire day.
Increase you stamina
Good stamina is equal to the high combustion. A good stamina is a good oxygen supply, and increases the body's use of fat. An effective way to improve your stamina is to run in intervals, aerobics session or long walks.
Eat regularly
The body works best on a balanced calorie intake. To starve is no good for burning fat, because the fat burning goes down to a minimal level.
Move your Body
To stay active increases the burning of fat. Take the bike to work, take the stairs, jump off one bus stop earlier.
What is important is not how you choose to move around, the importnat thing is that you move!
Most people make their first attempts at giving up smoking with the use of nicotine gum or the patches. Then there are those who try to “go it alone” with no crutches or support. Most of these people don’t succeed or it may take several rounds of stopping, starting again, and then stopping again before they have kicked the habit for good. Smoking hypnosis is not a commonly used treatment, but it is an effective one. About twice as many people who use hypnosis actually succeed as compared to those who rely on patches and gums. But combining smoking hypnosis with these other aids provides even better odds of quitting.
Hypnosis used for any purpose lets a patient relax but still be able to concentrate on their particular issue. While they are in this state of “concentrated relaxation”, their mind becomes open to the suggestions of the hypnotherapist. While the patient is “under”, the therapist may talk about all the negative aspects of smoking and suggest a number of different ways that he or she could break the smoking habit. When a session like this is over, ideally the smoker is convinced that smoking is wrong and most of their resistance has disappeared.
If smoking hypnosis does anything, it can at least lessen the patient’s stress. This is important since stress is often what triggers someone to light up a cigarette. If the hypnosis is successful in changing the smoker’s attitude about smoking, it should be much easier to quit.
This article is written by TheTherapyLounge.
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Health is the most vital part of our life and a woman’s health is of utmost importance. A woman has to perform so many tasks in her daily life that her health is very important. Women generally suffer from a lot of diseases as they don’t take proper care of their health. They become stressed and during menopause the entire negligence of health comes in forefront. At that time they have to suffer a lot of problems. There is calcium deficiency in their body, their bones become weak and they suffer from osteoporoses.
Negligence women health care also leads to vitamin and mineral deficiency in their body. The body organs do not function properly and they suffer because of this. If a woman takes vitamin and mineral supplements she won’t be stressed and her immune system will work properly. There are a lot of changes in the hormone levels of females and this all can be taken care of by taking proper health care. A good diet along with proper nourishment will remove the signs of stress in women.
There are many nutrients in the market that help a person to supplement the deficiency in the diet. It helps to fill the diet gaps of a woman that is faced by almost everyone. To maintain good health women should also take a lot of fresh fruit and vegetables that help them in getting required amount of vitamins and minerals. There are other nutrients that are needed by women like antioxidants, amino acids, etc. Nutrients are vital for maintaining mental health, and enzymes and other materials like resveratrol are necessary for heart health, and lutein and zeaxanthin for better eye health.
Special diet care
Women after the age of 30 need special diet care to balance their hormone levels. Regular calcium as well as magnesium supplement is necessary for maintaining good health in women. With age there has to be special care taken of women as their health suffers a lot with advancement of age. It may lead to many6 complications a later stage so it is best to take care of it in the beginning only.
A woman’s life is also very stressful and it affects the mental state. Stress affects different women in different ways and there are different symptoms for each woman. The complications arising out of stress can be constant headache, sleeping problems, depression, anxiety and many other similar symptoms.
Maintaining life balance that minimizes stress is vital for a woman's health and well-being. To maintain good health a woman can take yoga classes or aerobic classes. Doing breathing exercises through yoga relieves a lot of mental tension from any person’s mind. Aerobic exercises are stimulant to good health of a woman. Through exercise a woman can feel better and have a happy frame of mind. The mental tension that a woman faces while juggling a professional and personal life is certainly very difficult and it can be eased through diet and exercise. In can be said easily that exercise and diet makes a lot of difference to any person’s health and more so to a woman’s health.
This article is written by Women's Health Focus.
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At present! Everyone is working a lot to make their life easy. But it seems in this race of life you people don’t have enough time to control your Physical Fitness. If you really care about your body, than there are several easy ways to maintain your Physical Fitness and Mentally Fitness. One of the best options to maintain your physical fitness is Yoga. Yoga Exercise is really a good form of exercise that really connects body and breath with Mind. Yoga is basically a meditation and physical exercise. Meditation is the best way to fit you mentally. Your Physical fitness is really important. It can be easily controlled by the use Yoga exercise. Now days, Yoga is popular as a Physical exercise for Physical Fitness. Yoga exercise can calm your the nervous system and balance your body, your mind and spirit. There are many advantages of Yoga Exercise, it is helpful to lower your blood pressure, reduce stress, digestion problems and concentration. So this is helpful for your Physical Fitness. A mind without any stress make you feel better about your work. You can do Yoga Exercise to reduce your stress in the Working hours. Yoga exercise gives the internal energy to your soul. If your mind is not in any stress condition then your will be fit physically easily. Yoga Exercise makes your internal body parts very flexible which makes you Physical Fit.
These are other advantages of Yoga Exercise:
Overcoming Stomach bloating with Yoga- All the bloated lower stomach problems are because of sugar and alcohols. All the Yoga exercises related to Stomach are used to cure the Stomach Bloating problems.
Yoga for Headache Management- There is several reasons for Headache problems. It could be Indigestion, allergic, eyestrain and sinusitis problems to create Headaches. All type of headache Problems like Migraines and Cluster headaches can be cure by Yoga Exercise which is a mental exercise.
To Reduce Abdominal Fat- The Abdominal Fat around organs is most dangerous. There are several “Asanas” in yoga for your Physical Fitness around the organs. These “Asanas” are so called Physical Exercises that reduce the Abdominal Fat around organs.
Yoga Exercise to Relieve Asthma- There is many “Asanas” to relieve from Asthma problems. All kind of Respiration problems can be cure by Yoga exercise.
Discover Perfect Body- A perfect body is everyone’s wish. This can be obtained only by Physical Fitness. Yoga Exercise can be helpful for you to discover a perfect body. In Yoga there are several Stomach and Elbow exercises to discover a perfect body that you ever wished.
These were the Great advantages of Yoga Exercise. If you want the real Physical Fitness you must try out Yoga Exercise. There are thousands of people are really satisfied with Yoga Exercise. Yoga is the best way to keep you physically and Mentally Fit. Stress management is one of the best exercises of Yoga. Now days, Yoga Exercises are being used to cure different kind of disease all around the world.
This article is written by Women's Health World.
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Whether you are an executive or a homemaker, a student or a retired individual, the only thing you aim at is living well. You may desire a luxurious house or a racing car, but these would be of no use if you were not living a healthy, satisfactory life. This is why wellness coaching is becoming popular in today’s world.
What exactly is the aim of this type of coaching? The chief objective is to balance your personal and professional life. Many a times, you face difficulty in finding enough time for yourself and your family because of work pressure and hectic schedules. You miss family time - you miss your son’s baseball match, your daughter’s dance recital, etc.
A good wellness center provides medical treatments for individuals. However, this is not the only thing available – these centers also specialize in complimentary and alternative medicine making it an all round approach. Therefore, you can try out methods like yoga, acupuncture, acupressure, et al for any physical ailment bothering you.
To lead a good life, two prerequisites are there – well-balanced diet and regular exercise. Only a good dietician knows what things to include in your daily food list. Only a fitness expert would know which exercises would suit your needs. Only a Texas wellness center would have all these specialists under one roof.
Why would you require coaching even if you are not ill? This question bothers many. Being physically well is not the only aim. The most common problem plaguing modern day individuals is stress. Psychologists and therapists may provide adequate help and guidance in stress management.
These centers also offer assistance in bringing the right lifestyle changes. Suppose you are unable to get rid of your habit of smoking. You can take help from physicians, psychotherapists and counselors in this regard. They could help you in quitting smoking and sticking to your resolution as well. Just find a center near you and consult with the team of professionals to achieve complete wellness.
This article is written by Wellness Center.
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To increase your endurance you wish to have to extend the power of your muscles. This doesn't essentially imply increase huge muscle tissues, however developing a lean muscle tone. Again, however, how do you know what you're doing is right? Do you wish to have to consulted a physician earlier than you started? If truth be told, where do you get started? Here you're going to find a wealth of data on tips on how to come to a decision at the such a lot appropriate health and fitness regime for you, how so much to workout, how lengthy or even when.
A dangerous lifestyle is known to give a contribution to as much as a 50% building up in top blood pressure. There may be a higher risk of heart disease and different illnesses related to negative venous flow when you lead a extra sedentary lifestyle. Clinical trials have now shown that those problems can also be minimised, irrespective of whether you drop a few pounds or not, if you happen to build up your ranges of exercise. Whilst it is fairly precise that you'll be able to be prescribed medicine to cut back your blood pressure or to offer protection to you towards the risk of growing middle problems, it's clearly a significantly better approach to build up your ranges of exercise - indubitably increasing your feel of neatly-being.
Cardio workout is the most efficient roughly exercise for safeguarding your center and reducing your blood pressure and this has been proven time after time in innumerable clinical trials. Aerobic workout comes to activities such cycling or swimming, gardening, or walking the canines, strolling or running. It is sustained workout that is designed to make your heart pump tougher to ensure you have enough oxygen traveling around your body so you'll be able to carry out the ones activities. This, in turn, makes your heart stronger. Medical research have now proven that, without reference to weight, an individual who takes common cardio exercise could have a decrease resting blood pressure than folks who don't exercise.
You are not going to be expected to workout hell-for-leather-based and exhaust yourself in a gym collaborating in the up to date spinning crazes. Medical studies have discovered that a wide variety of workout routines will competently reduce your blood pressure and, if you happen to do have hypertension, you'll get extra have the benefit of sustained and delicate day-to-day well being-care and health regime similar to walking the canine every day. Probably the most commonest fallacies, whilst you mention the advantages of weightlifting to folks, is the misconception that they are going to improve large muscular tissues and, if you grow to be thinking about cardio workouts, any advantages you got from weightlifting will be wasted because of the effect of aerobic exercises on lowering muscle.
It seems obesity has become an accepted part of life. And, yet, despite this acceptance we see women going to the gym day in and day out and spending quite a bit of their life on the treadmill. While this helps to burn off some of the calories you will be consuming or have consumed during the day, there seems to be a hesitation when it comes to weight lifting and it seems women would choose to spend their time on the treadmill or elliptical machine rather than spend time with resistance training. But why? I believe it’s partially to do with fitness magazines that seem to endorse cardio training as a preference over resistance training. And while some activity is better than no activity, aerobic training cannot beat resistance training for the goals of fat loss, slowing down of the aging process, and combating osteoporosis.
While aerobic exercise is often touted as targeting fat loss, this can be a bit misleading as intensity, duration, and caloric consumption can be changing factors that unless you’re calculating METs, you can get quite wrong on guessing or just believing what the treadmill is telling you in calories burned. What is often not said is how resistance ramps up metabolism and this leads to an overall caloric burn situation in which, depending on intensity and duration, can last up to 48 hours. No amount of treadmill work is going to increase your caloric expenditure in such an intense way. With an increase in metabolism comes a nice boost in energy levels. Resistance training also leads to an increase in muscle tone. An increase in muscle tone is often referred to as ‘toning’ (the term toning is a misnomer).
Osteoporosis is not an uncommon occurrence in the female gender. It is well known but it seems not often said that weight bearing exercise helps to increase the density of bone and helps to stave off osteoporosis. Speaking of staving off age-related issues, growth hormone is released during resistance training. The nice thing about this is growth hormone helps in immune function, helps keep energy levels elevated, and slows the aging process. So while aging may not be our friend, resistance training can fight off some of the negatives of aging.
Having been around women of all ages for most of my life and a good part of my life spent around the subject of diet and exercise, I often hear the concern of hypertrophy (or muscle growth) and that woman are afraid that they will look like a bodybuilder. It should be clarified that women lack the amount of testosterone in their body to make this happen. And for that amount of muscle growth and accumulation to occur takes years and decades of planned training and a very large surplus of calories.
There also seems to be a lot of confusion on intensity. Intensity is defined as the closeness to ones one rep maximum. Obviously heavy lifting is going to be subjective to who is talking about the subject but there is no reason why women need to lift light weights for high repetitions. I think of light weights as those pink and purple dumbbells that seem to be so popular in fitness magazines geared towards women. A good repetition range would be in the 8-12 area. Keep in mind that the muscle does not recognize whether you are lifting a dumbbell, a barbell, a sandbag, or using a machine. And for those women that feel intimidated to venture into the seemingly male-dominated free weight area, machines are a very viable method. Not to mention that when using machines they are nearly fool proof and, for the most part, very safe to use.
A last thought on the pink and purple dumbbells—I find them insulting. I think when we see women in fitness magazines using and endorsing such light weights, it is undermining the strength of women. Unless there is a true physical limitation or a serious under training that keeps the female gender from picking up some chrome dumbbells or pushing something heavier than the first plate on a machine, there is no reason to portray women as not having the strength to get involved in strength training. Progress is the key here and this is only achieved by increasing resistance. I believe women should embrace their inner confidence, get strong, and get lean in the process. I can’t think of any woman that wouldn’t raise their hand if I asked, “Who wants to feel stronger, exude more confidence, and look better?”
I trust you’ll be raising your hand?
While aerobic exercise is often touted as targeting fat loss, this can be a bit misleading as intensity, duration, and caloric consumption can be changing factors that unless you’re calculating METs, you can get quite wrong on guessing or just believing what the treadmill is telling you in calories burned. What is often not said is how resistance ramps up metabolism and this leads to an overall caloric burn situation in which, depending on intensity and duration, can last up to 48 hours. No amount of treadmill work is going to increase your caloric expenditure in such an intense way. With an increase in metabolism comes a nice boost in energy levels. Resistance training also leads to an increase in muscle tone. An increase in muscle tone is often referred to as ‘toning’ (the term toning is a misnomer).
Osteoporosis is not an uncommon occurrence in the female gender. It is well known but it seems not often said that weight bearing exercise helps to increase the density of bone and helps to stave off osteoporosis. Speaking of staving off age-related issues, growth hormone is released during resistance training. The nice thing about this is growth hormone helps in immune function, helps keep energy levels elevated, and slows the aging process. So while aging may not be our friend, resistance training can fight off some of the negatives of aging.
Having been around women of all ages for most of my life and a good part of my life spent around the subject of diet and exercise, I often hear the concern of hypertrophy (or muscle growth) and that woman are afraid that they will look like a bodybuilder. It should be clarified that women lack the amount of testosterone in their body to make this happen. And for that amount of muscle growth and accumulation to occur takes years and decades of planned training and a very large surplus of calories.
There also seems to be a lot of confusion on intensity. Intensity is defined as the closeness to ones one rep maximum. Obviously heavy lifting is going to be subjective to who is talking about the subject but there is no reason why women need to lift light weights for high repetitions. I think of light weights as those pink and purple dumbbells that seem to be so popular in fitness magazines geared towards women. A good repetition range would be in the 8-12 area. Keep in mind that the muscle does not recognize whether you are lifting a dumbbell, a barbell, a sandbag, or using a machine. And for those women that feel intimidated to venture into the seemingly male-dominated free weight area, machines are a very viable method. Not to mention that when using machines they are nearly fool proof and, for the most part, very safe to use.
A last thought on the pink and purple dumbbells—I find them insulting. I think when we see women in fitness magazines using and endorsing such light weights, it is undermining the strength of women. Unless there is a true physical limitation or a serious under training that keeps the female gender from picking up some chrome dumbbells or pushing something heavier than the first plate on a machine, there is no reason to portray women as not having the strength to get involved in strength training. Progress is the key here and this is only achieved by increasing resistance. I believe women should embrace their inner confidence, get strong, and get lean in the process. I can’t think of any woman that wouldn’t raise their hand if I asked, “Who wants to feel stronger, exude more confidence, and look better?”
I trust you’ll be raising your hand?
Author:
Joshua Morgan
As we have seen, being overfat also increases the risk of certain types of cancers. For example, women with a Body Mass Index (BMI) of 30 or greater were twice as likely to develop cervical cancer. Women with the lowest waist-to-hip ratio, indicating a significant accumulation of abdominal fat, were eight times more likely to develop this disease than women with a normal waist-to-hip ratio.
Body fat/lean muscle ratio
Even though most women equate being overweight with how many pounds they weigh, the scale does not tell the whole story. While scale weight is certainly an important factor and will give you some information about your general health, it is even more important for you to determine your body composition, that is, how many pounds of fat you carry in relationship to how many pounds of lean muscle. The following table categorizes body fat percentages for women:
Body Fat (%) Level
<14 Athletic
14–17 Good/lean
18–22 Average
23–27 Fair/fat
27+ Obese
Healthy women tend to carry approximately 10 percent more body fat. This is nature’s way of giving women a small and much-needed fuel surplus for pregnancy, breast-feeding, and child rearing.
Female body type
The classic female body type is the gynoid shape, that is, fat storage below the waist in the hip and buttocks areas, causing a pear-shaped silhouette. Since weight below the waist presents less of a health risk than abdominal fat, an overweight woman actually has a lower risk than an overweight man for certain illnesses such as heart disease.
Dangers of the reverse fat pattern
A woman’s risk for heart attack gradually increases following menopause precisely because that is the time when she is most likely to be storing excess fat in the abdominal region. One of the reasons is that her body is producing less of the hormone estrogen, which has a positive effect on fat mobilization.
Even though women have their first heart attacks later than men, they are more likely to die from them. Within one year of having an attack, 25 percent of men die, but 38 percent of women die. On average, women’s hospital stays were longer by three days. These are all good motivations to lose that excess abdominal fat.
Women are also less likely to experience the traditional chest pains that warn of heart problems in men. Instead they will complain of abdominal discomfort, nausea, vomiting, fatigue, and shortness of breath.
A woman with a reverse fat pattern, whatever her age might be, is also at greater risk for developing type 2 diabetes; certain types of cancer; problems with weight-supporting joints in her hips, knees, and ankles; and foot problems because of the greater constrictive design of women’s footwear.
This are three remaining facts of Understanding Your Metabolism!
4. Do not fear Fat
4. Do not fear Fat
A lot of people are afraid of eating fats because they associate them with instant weight gain. Eating only carbohydrates a no sufficient amount of meat and fats can set off an insulin release, causing blood sugar to dip. You can not avoid fats and stay healthy, because fat is an energy source, your body needs a certain amount to function efficiently.
Your body cannot make essential fatty acids, which are omega-6 and omega-3. A deficiency of essential fatty acids will produce symptoms such as dry and scaly skin, dermatitis, and hair loss.
The type of fats that you eat is the most important factor in weight loss and good health.
You should at least eat 40 percent low-glycemic carbohydrates, 30 percent protein, and 30 percent fats.
5. Controlling your insulin is important for weight loss
The most efficient way to reduce body fat and promote metabolic effectiveness is to normalize your body’s ability to manage insulin. Effectively managing insulin is based on four factors:
1. The complexity and the amount of time it takes to digest the food
2. The efficiency of your metabolism
3. Your fat/muscle ratio
4. The amount and type of physical activity and exercise you engage in
Since muscle tissue is metabolically active and fat just basically sits there, the fatter you are, the less metabolically active your body will be. There are two major situations in which a person develops a high fat/muscle ratio: the first can occur at any age and is related to high levels of stress, poor eating habits, and low levels of exercise or no exercise. The second is a natural but reversible process called sarcopenia that develops with age. Sarcopenia is basically the wasting of muscle and the gain in body fat that result from lack of exercise.
Insulin is the hormone involved in storing energy from the foods that we eat. When there is an excess of energy-giving foods in a meal, especially carbohydrates, the body will secrete insulin in great quantities. Any nutrients that cannot be used at that time will be stored. Insulin affects excess proteins by promoting amino acid uptake by cells. Insulin causes excess carbohydrates to be stored as glycogen in the liver, muscles, and circulatory system until they are needed between meals when glucose levels drop. All of the excess carbohydrates that cannot be stored as glycogen are converted into fat and stored in the fat tissues.
Since the fat cells of an overweight individual are more receptive to insulin than the muscle cells, this is where much of the remaining glucose eventually gets deposited. A vicious cycle is created, causing even more fat gain, that is, the more overweight a person becomes, and the more excess carbohydrates will be converted into fat storage.
Glycemic index
The glycemic index rates foods according to the speed at which they are digested and converted to energy or stored. Foods with a low glycemic index are more complex and require burning more calories to digest them. Foods with a high glycemic index digest quickly; therefore, if they are not burned during daily activities, they are usually stored as fat.
6. Be physically active
If you are not physically active, you will begin to gain weight. It’s that simple.
A lot of people think that metabolism slows as you get older. It is not your metabolic processes that are slowing down, however; it is your lifestyle and level of activity.
A certain amount of inactivity is directly related to the fact that more than 50 percent of all Americans are now living in urban environments where being active outdoors is not necessarily a part of daily life.
To create metabolic efficiency, you need to engage in at least twenty to thirty minutes of exercise at least three times per week.
This is the second part of metabolism series on healthpub.co.cc, this is for you to really understand how your metabolism works and what can be changed, here are the first three of six important facts you must remember:1. Fat sorage is a Survival Mechanism
Early humans needed some kind of physical means to store energy so that they could do the wearing work of hunting down large animals, sometimes over great distances, and running down smaller swift animals. This energy took the form of extra body fat.
While each person has a different ideal percentage of body fat depending on gender and frame size, generally an average healthy body fat is 18–22 percent for women and 15–17 percent for men.
2. Eat more
Eating too few calories for the efficient functioning of your metabolism ultimately results in more stored fat. This might sound like a contradiction, but eating a low-calorie diet over a long period of time actually causes the body to begin to hang on to the fat supplies it has and even add to them. Almost everyone who has ever been on a low-calorie deprived diet knows that at first the pounds just melt off. But eventually you reach a plateau where you stop losing weight, no matter how hard you try. That is your body’s natural fat-storing survival mechanism kicking in.
3. Do not fear carbohydrates
People avoid carbohydrates because they think they are fattening. But you should not do that, because you need a basic amount of carbohydrates just to keep brain function and other metabolic processes efficient. That is because a low-carbohydrate diet can make you feel exhausted and irritable. If you do not eat carbohydrates at all (fasting) you can induce ketosis. This condition occurs when the body is unable to completely burn fat for energy. You should at least consume 50 grams of carbohydrates daily to avoid ketosis.
Simple carbohydrates
These are those that have been processed and broken down before being put back together again in an unnatural way such as to produce a sweet product. Sugary and over-processed foods such as candy, cake, and soft drinks are simple carbohydrates.
Complex carbohydrates
Bran muffins, brown rice, and whole-grain breads are complex carbohydrates. Also, each fruit, vegetable, and grain has a different rate of digestion based on the glycemic index. Carbohydrates that digest slowly and release their energy into the bloodstream gradually result in less stored fat than those that digest quickly, releasing their energy in amounts greater than the body can use.
We all love the aroma of various flavors of tea and holding onto a hot tea mug which warm our hands on a cold winter morning. We also know that tea have some health benefits, but we do not know exactly what they are. So I’m going tell you about some health benefits of tea, here are the general benefits of tea:
1. Tea contains antioxidants
2. Tea has less caffeine than coffee
A cup of coffee contains around 135 mg caffeine whereas tea contains only 30 to 40 mg per cup.
3. Tea is good for your heart and brain
Tea keeps your arteries smooth and clot-free and it may reduce the risk of fatal heart attack by 70 percent in people who drink at least two to three cups of black tea daily.
4. Tea protects your bones
This is because tea's many beneficial phytochemicals.
5. Tea boosts your immune defenses
6. Tea protects against cancer
The antioxidants, polyphenols, found in tea may have cancer-fighting effects. Tea has also potential protective effects against cancer.
7. Tea increases your metabolism
Green tea has been shown to actually increase metabolic rate so that you can burn 70 to 80 additional calories by drinking just five cups of green tea per day.
Health benefits of different kind of tea
Green Tea
Here are just a few medical conditions in which drinking green tea is reputed to be helpful:
· cancer
· rheumatoid arthritis
· high cholesterol levels
· cariovascular disease
· infection
· impaired immune function
Green tea is rich in catechin polyphenols, particularly epigallocatechin gallate (EGCG), which is a powerful antioxidant. It kills cancer cells without harming healthy tissue and inhibits the growth of cancer cells. It also lowers LDL cholesterol (bad cholesterol) levels, and inhibiting the abnormal formation of blood clots.
How Much?
You should drink at least three cups of green tea a day.
Black Tea
Black tea contains theaflavins (bioflavinoids) and thearubigens which contribute to its dark color and distinctive flavor, but also provide health benefits.
Black tea:
· May reduce risk of stroke
· May reduce LDL cholesterol
· May reduce the risk of coronary heart disease by fifty percent
· May treat pinkeye and sties by placing over a closed eyes for a few minutes; bioflavinoids reduce inflammation and fight viral and bacterial infection.
· May treat insect bites and stings: Anti-oxidant rich and astringent tea can reduce the swollen tissue caused by a bug bite or insect sting.
· May treat diarrhea
· May remove bruises
How Much?
You should drink at least two cups of black tea a day.
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A lot of people are talking about how slow their metabolism is and what they have to take pills or other compounds to increase or boost their metabolism. But yet they do not understand how their metabolism works. Therefore I’ll first talk about the basics of metabolism and later on the foods that affect metabolism;
What is Metabolism?
Metabolism is the chemical and physical processes continuously going on inside your body to create energy and heat as a by-product. The metabolism processes the calories from foods and nutrients at a different rate.
What affects metabolism?
Your metabolic rate is affected by your gender (men burn more calories), age, thyroid function and adrenal function. But these are actually not the major factors; there are factors that you can control, such as the amount of muscle tissue (lean body mass), affecting basal metabolic rate (BMR), whether you exercise, how you minimize stress and what you consume. So, the more muscle you have the more calories you burn regardless of how old you are and how active you are.
Here is a list of factors that can affect metabolism:
1. Muscle tissue
2. Meal frequency
3. Activity level
4. Genetics
5. Hormones
6. Food choices
7. Hydration
8. Stress
Most important details you should know about:
1. Basal Metabolic Rate (BMR)
BMR is the release of energy you use to perform the basic functions that keep you alive, i.e. the energy sufficient only for the functioning of the vital organs. BMR decreases with age and with the loss of muscle tissue (lean body mass), while increasing muscle mass increases BMR.
BMR is affected by:
- 1. Muscle Tissue (lean body mass)
As I said earlier, increasing your muscle mass, will increase your BMR. This is because muscle requires a lot of calories to maintain.
- 2. Hydration
Water is needed for the cells to work and use the energy from food, this means that dehydration will cause a low BMR as it prevents the cells from using the calories.
- 3. Hormones and Stress
Your thyroid hormone level affects the metabolism, where more thyroid hormones will cause an increase in BMR. Stress triggers release of cortisol, a glucocorticoid, from you adrenal gland which will decrease your BMR.
2. Activity
More active people will burn more calories through physical activity than less active people. The physical activity will not make any difference if you don't match your eating to your expenditure. So, if there is a possibility to change your lifestyle to a more active lifestyle, e.g. take the bike to the work, then do it, because you’ll burn some extra calories.
Video for explanation:
If you have any questions or thoughts, please comment!
Go to Next: Metabolism Part 2
Video for explanation:
If you have any questions or thoughts, please comment!
Go to Next: Metabolism Part 2
A lot of people know that eating less and moving more are the keys to dropping extra pounds. But if you are already doing it right and still no results then there may be some underlying problems such as health disorders. Here are three reasons why women cannot lose weight:
1. Too Much Hormones
1/10 women of childbearing age may have polycystic ovary syndrome (PCOS), a condition in which a woman's ovaries produce an excess of male hormones. In addition to causing ovulation problems and infertility, PCOS may go hand-in-hand with insulin resistance, a glitch in the way your body processes blood sugar, which is often associated with excess fat storage, especially around the waist. Left untreated, insulin resistance can lead to type 2 diabetes.
Symptoms:
Irregular periods, excess facial and body hair, acne, some male pattern balding, and trouble getting pregnant, along with unexplained weight gain.
Get tested:
Your gynecologist or internist can test your levels of sex hormones for an imbalance of testosterone, progesterone, and estrogen, She may also test your blood sugar and insulin levels or perform an ultrasound to check for cysts on your ovaries.
2. Thyroid Problems
The thyroid gland makes hormones that regulate the metabolism. If you have an underactive thyroid (hypothyroidism) there may be disruptions in your metabolism, as well as many other aspects of your health.
Symptoms:
weight gain, fatigue, hair loss, dry skin, joint pain and muscle weakness, heavy periods, increased sensitivity to cold, even depression.
Get tested:
Ask your GP to run a TSH (thyroid-stimulating hormone) screening. In general, the higher your TSH level, the slower your thyroid is. Also ask your doctor to check your levels of T-3 and T-4, the two main thyroid hormones.
3. Foods
A lot of people may food intolerances, but many aren't aware of their problem. Food intolerances can have a variety of causes, including lack of a certain digestive enzyme (as with lactose intolerance) or sensitivity to food additives. People are most often intolerant to dairy, gluten, eggs, soy, corn and nuts, which can lead to bloating and water-weight gain, among other symptoms.
Symptoms:
Bloating, gas, diarrhea, and constipation, but also seemingly unrelated symptoms like mild asthma, eczema, headaches, muscle and joint pain, and fatigue.
Get tested:
A GP or a gastroenterologist can help you diagnose the problem, but you can begin to remove gluten and dairy from your diet for two to three weeks. If you don't notice a difference, also eliminate eggs, corn, soy, and nuts, and consider nixing additives such as food coloring and preservatives.
1. Too Much Hormones
1/10 women of childbearing age may have polycystic ovary syndrome (PCOS), a condition in which a woman's ovaries produce an excess of male hormones. In addition to causing ovulation problems and infertility, PCOS may go hand-in-hand with insulin resistance, a glitch in the way your body processes blood sugar, which is often associated with excess fat storage, especially around the waist. Left untreated, insulin resistance can lead to type 2 diabetes.
Symptoms:
Irregular periods, excess facial and body hair, acne, some male pattern balding, and trouble getting pregnant, along with unexplained weight gain.
Get tested:
Your gynecologist or internist can test your levels of sex hormones for an imbalance of testosterone, progesterone, and estrogen, She may also test your blood sugar and insulin levels or perform an ultrasound to check for cysts on your ovaries.
2. Thyroid Problems
The thyroid gland makes hormones that regulate the metabolism. If you have an underactive thyroid (hypothyroidism) there may be disruptions in your metabolism, as well as many other aspects of your health.
Symptoms:
weight gain, fatigue, hair loss, dry skin, joint pain and muscle weakness, heavy periods, increased sensitivity to cold, even depression.
Get tested:
Ask your GP to run a TSH (thyroid-stimulating hormone) screening. In general, the higher your TSH level, the slower your thyroid is. Also ask your doctor to check your levels of T-3 and T-4, the two main thyroid hormones.
3. Foods
A lot of people may food intolerances, but many aren't aware of their problem. Food intolerances can have a variety of causes, including lack of a certain digestive enzyme (as with lactose intolerance) or sensitivity to food additives. People are most often intolerant to dairy, gluten, eggs, soy, corn and nuts, which can lead to bloating and water-weight gain, among other symptoms.
Symptoms:
Bloating, gas, diarrhea, and constipation, but also seemingly unrelated symptoms like mild asthma, eczema, headaches, muscle and joint pain, and fatigue.
Get tested:
A GP or a gastroenterologist can help you diagnose the problem, but you can begin to remove gluten and dairy from your diet for two to three weeks. If you don't notice a difference, also eliminate eggs, corn, soy, and nuts, and consider nixing additives such as food coloring and preservatives.
What is Chocolate?
Chocolate is made from a number of raw and processed foods produced from the seed of the tropical Theobroma cacao tree. The seeds of the cacao tree have an intense bitter taste, and must be fermented to develop the flavor. After fermentation, the beans are dried, cleaned, and roasted, and the shell is removed to produce cacao nibs. The nibs are then ground to cocoa mass, pure chocolate in rough form.
First of all you have to consume dark chocolate, which has 65 percent or higher cocoa content, for you to benefit from it. You should avoid consuming milk chocolate and anything with caramel, nougat or other fillings. These fillings are just adding sugar and fat which erase many of the benefits you get from eating the chocolate. In dark chocolate only 1/3 of the fat is bad for you.
So why is chocolate healthy?
Chocolate contains flavonoids and catechins, which are antioxidants. These antioxidants protect the cells of the body from aging and damaging caused by free radicals. Free radicals damages cells and tissue. Flavonoids also help relax blood pressure through the production of nitric oxide, and balance certain hormones in the body.
Antioxidants in chocolate:
type of chocolate phenolics(mg/100gr) flavonoids(mg/100gr)
dark chocolate 578,64mg 28,30mg
milk chocolate 160,46mg 13,48mg
white chocolate 126,39mg 7,70mg
Heart Benefits
Chocolate lowers the blood pressure by consuming a small bar of dark chocolate everyday. Eating chocolate also lowers LDL cholesterol (bad cholesterol). This is mainly caused by a particular substance present in cocoa called epicatechin.
There is also now scientific evidence (Swedish study from August 2010) that chocolate can decrease the risk for heart failure in women. Heart failure is a serious condition in which the heart is not pumping blood around the body efficiently.
To have some protection against heart failure women should consume chocolate one or two servings of high cocoa content black chocolate (high quality chocolate) per week. But those who eat the high-quality chocolate daily will not have protective benefit because of the additional calories gained.
Note that you have to buy your chocolate imported because of the low content of cocoa in USA. Even milk chocolate in Europe has a higher cocoa concentration than dark chocolate sold in the US.
Other Benefits
It stimulates your endorphin production, which gives you a feeling of pleasure, and thebromine which have a stimulatory effect. Apart from these two chocolate contains serotonin, which is an anti-depressant.
Chocolate:
· Is an Aphrodisiac.
· Recovers muscles faster after exercise (low-fat milk chocolate).
· Has a low glycemic index.
· Will not probably cause acne (there’s no supported scientific studies of that).
· May be nootropic.
· Have a really good taste!
So if you want the benefits from consuming chocolate, consume dark chocolate and consume it moderately (max 3 times a week).
Do you want a beautiful skin with only natural products that you can find in your kitchen and medicine cabinet?
Then try these natural ingredients:
- Witch hazel
- Honey
- Lemon Juice
- Shea butter
- Jojoba
- Algae (polysacchride)
- Olive Oil
What is natural skin care?
It is the care of the skin, which is the largest organ of the body, using naturally-derived ingredients. Examples of these are herbs, roots, essential oils and flowers combined with naturally occurring carrier agents, preservatives, surfactants, humectants and emulsifiers, for example natural soap.
1. Witch hazel
Extracts from its bark and leaves are used in aftershave lotions and lotions for treating bruises and insect bites. It is also used in treating acne. The liquid you can find in the shelves of drug store is an herbal extract with exceptional cleansing, soothing, and healing properties.
To make your own witch hazel astringent; mix 1 cup of witch-hazel with 2 tablespoons of alcohol (or whine vinegar 1/4 cup) and apply it to your skin with a cotton ball.
To make your own witch hazel astringent; mix 1 cup of witch-hazel with 2 tablespoons of alcohol (or whine vinegar 1/4 cup) and apply it to your skin with a cotton ball.
2. Honey
Honey naturally attracts and retains moisture. It is a natural source of antioxidants.
To make your own honey skin lotion; mix one teaspoon honey, one teaspoon olive oil, and ¼ teaspoon lemon juice, rub on dry skin, and rinse off after fifteen minutes.
3. Lemon
Lemon juice has a variety of uses for natural skin and beauty treatments. Here are some of the ways you can use lemon as a natural skin product;
1. For brighter and softer skin
- use fresh lemon juice (ecological if possible) on any area of your body, except aroung your eyes. You can also add 1/2 cup of fresh juice to your bath water. The lemon juice fades freckles and age spots by applying lemon juice on the areas before going to bed at night. Over the course of a weeks it will cleanse the skin and lighten its color. If you're a bit sensitive to lemon juice then dilute it with a bit of water.
We all know that eating fish is good but we often forget about one nutritious little fish, the sardine with its strong smell and taste. Is there anything good with eating sardines or do they just smell?
What are sardines?
Sardines, or pilchards, are several types of small, oily fish related to herrings, family Clupeidae. Sardines were named after the Mediterranean island of Sardinia, where they once lived in abundance. (Wikipedia)
Health Benefits of eating fish (major ones)?
First of all it's known that fish have accumulated toxins, such as mercury, dioxane and PCB. But because of the small size of the sardine it is less likely to have accumulated these toxins.
Like a lot of fish, saridines are high in omega-3 fatty acids, which adds up to the nutritional value of the fish. The omega-3 fatty acids help in reducing the triglyceride levels and play a major role in preventing several dangerous heart rhythm abnormalities and other cardiovascular diseases.
Sardines are also a very good source of vitamin D, which is beneficial for the body and also helps in treating and curbing certain diseases. Vit D is needed for formation of bone in young and keeps the bone strong in elder. Insufficiency can result in rickets in children and osteomalacia in adults. Together with with calcium it helps to protect older adults from osteoporosis. Vitamin D also modulates neuromuscular function and reduces inflammation. The sardine also contains a very good source of phosphorus, a mineral that is important for strengthening the bone matrix.
Sardines are a very good source of vitamin B12 as well, which promotes cardiovascular wellbeing, since it keeps the levels of homocysteine in balance, which can otherwise damage artery walls, with elevated levels being a risk factor for atherosclerosis.
Sardines contain almost zero carbohydrates but a very high protein content which helps in promoting satiety and the zero carbohydrate helps the body to keep the sugar levels stable. Apart from controlling the calorie intake and providing the body with various minerals, sardine can even enhance your weight-loss efforts, by accelerating the metabolic rate in your body and increasing the fat burning capacity of your body. Sardines consumed along with a healthy exercise routine helps in burning more calories than you actually consume.
Sardines also contain coenzyme Q 10, which is an antioxidant that helps in enhancing the physical energy of a person and also improves the cardiovascular health. Coenzyme is beneficial for people suffering from hypertension and heart abnormalities. Sardines are also an excellent source of tryptophan, which is an essential amino acid.
What are sardines?
Sardines, or pilchards, are several types of small, oily fish related to herrings, family Clupeidae. Sardines were named after the Mediterranean island of Sardinia, where they once lived in abundance. (Wikipedia)
Health Benefits of eating fish (major ones)?
First of all it's known that fish have accumulated toxins, such as mercury, dioxane and PCB. But because of the small size of the sardine it is less likely to have accumulated these toxins.
Like a lot of fish, saridines are high in omega-3 fatty acids, which adds up to the nutritional value of the fish. The omega-3 fatty acids help in reducing the triglyceride levels and play a major role in preventing several dangerous heart rhythm abnormalities and other cardiovascular diseases.
Sardines are also a very good source of vitamin D, which is beneficial for the body and also helps in treating and curbing certain diseases. Vit D is needed for formation of bone in young and keeps the bone strong in elder. Insufficiency can result in rickets in children and osteomalacia in adults. Together with with calcium it helps to protect older adults from osteoporosis. Vitamin D also modulates neuromuscular function and reduces inflammation. The sardine also contains a very good source of phosphorus, a mineral that is important for strengthening the bone matrix.
Sardines are a very good source of vitamin B12 as well, which promotes cardiovascular wellbeing, since it keeps the levels of homocysteine in balance, which can otherwise damage artery walls, with elevated levels being a risk factor for atherosclerosis.
Sardines contain almost zero carbohydrates but a very high protein content which helps in promoting satiety and the zero carbohydrate helps the body to keep the sugar levels stable. Apart from controlling the calorie intake and providing the body with various minerals, sardine can even enhance your weight-loss efforts, by accelerating the metabolic rate in your body and increasing the fat burning capacity of your body. Sardines consumed along with a healthy exercise routine helps in burning more calories than you actually consume.
Sardines also contain coenzyme Q 10, which is an antioxidant that helps in enhancing the physical energy of a person and also improves the cardiovascular health. Coenzyme is beneficial for people suffering from hypertension and heart abnormalities. Sardines are also an excellent source of tryptophan, which is an essential amino acid.
Nutritional Value Of Sardines(100g)
Nutrients | Amount |
Basic Components | |
Protein | 20.9 g |
Water | 66.7 g |
Ash | 1.9 g |
Calories | |
Total Calories | 186 |
Calories From Carbohydrate | 2.6 |
Calories From Fat | 94.4 |
Carbohydrates | |
Total Carbohydrate | 0.7 g |
Dietary Fiber | 0.1 g |
Sugars | 0.4 g |
Fats & Fatty Acids | |
Total Fat | 10.5 g |
Saturated Fat | 2.7 g |
Monounsaturated Fat | 4.8 g |
Polyunsaturated Fat | 2.1 g |
Total Omega-3 Fatty Acids | 1693 mg |
Total Omega-6 Fatty Acids | 123 mg |
Vitamins | |
Vitamin A | 143 IU |
Vitamin C | 1.0 mg |
Vitamin D | 480 IU |
Vitamin E (Alpha Tocopherol) | 1.4 mg |
Vitamin K | 0.4 mcg |
Riboflavin | 0.2 mg |
Niacin | 4.2 mg |
Vitamin B6 | 0.1 mg |
Folate | 24.0 mcg |
Vitamin B12 | 9 mcg |
Pantothenic Acid | 0.7 mg |
Choline | 85 mg |
Minerals | |
Calcium | 240 mg |
Iron | 2.3 mg |
Magnesium | 34.0 mg |
Phosphorus | 366 mg |
Potassium | 341 mg |
Sodium | 414 mg |
Zinc | 1.4 mg |
Copper | 0.3 mg |
Manganese | 0.2 mg |
Selenium | 40.6 mcg |
So why not give them a try?
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